Dynami Movement Therapy

The Neutral Grip Push-up _ The ideal way to perform this exercise would be using two dumbbells or kettlebells of the same size. If using dumbbells it’s not necessary to elevate the legs since they will be lower to the ground. _... Some important cues that people often disregard are the following: _ 1 Create tension in the grip, abs and glutes. 2 Look down not forward during the push-up to maintain a neutral spine position. 3 Don’t allow your pelvis or abdomen to drop, focusing on bracing your abs & glutes should address this. 4 Pull yourself down to the floor rather than just quickly dropping. 5 Focus on perfecting your technique with a single repetition before trying to just do more. _ YouTube/ DYNAMI Movement Therapy @dynami_movement

Archer Rows _ Try out this great one arm row variation using resistance bands or even cable pulleys. _... If working the RIGHT arm, stand with the RIGHT leg in the back and pull back until the RIGHT arm is even with the shoulder. _ #DrRice_Shoulder @dynami_movement @crossoversymmetry

Hamstring & Spine Mobilizations Use this drill to mobilize the hamstring, glute and spine before a workout or just throughout the day to reduce the feeling of stiffness. Use a dowel, pvc pipe or broomstick and perform 3-5 repetitions per side.... Video credit: This was one of the many mobility drills we covered during the @strongfirst bodyweight certification with @_coach_karen_ _ @dynami_movement

Congratulations and shoutout to @grillpool for completing a 31 mile trail run this weekend #AntiFragile

#Repost @sokolstrong Yo Sokol! How close do you get to the wall for wall facing snatches? ... GREAT QUESTION! Just close enough that the wall doesn’t lessen your hinge and if you where doing a regular swing the bell would hit the wall. Just close enough to force taming the arc. For beginners, I’d recommend hanging a towel or yoga mat from a rack. A towel or yoga mat is much more forgiving than a wall. I’m offering virtual skill sessions. If you’d like me to check out your snatch, check out the link in my bio. #Truecoach #vivobarefoot #andyjackson549 See more

Tall Kneeling One Arm Press _ Upper body pressing movements are very important and beneficial, even more so as we get older.... _ The military press and bench press are great examples of this, however many of my older patients have difficulty with these movements due to mobility or balance issues. _ When that is the case I often have them perform a one arm resistance band or cable press. This can be done standing, kneeling or sitting in a chair - depending on what the goal of the exercise is. _ Many resistance bands come with an anchor that you can attach to a door so you can easily perform this variation from home. _ YouTube/ DYNAMI Movement Therapy @dynami_movement

One Arm Plank Row _ Take your horizontal pulling strength to the next level by adding in this plank row variation ... _ @djrperformance _ YouTube/ DYNAMI Movement Therapy @dynami_movement

TBT to one of our strong and amazing patients working on her deadlift _ #AntiFragile

Still looking for the perfect gift for dad? Our gift certificates can be used for all of our services both in person and virtual / Telehealth appointments. _ Feel free to call, text, or DM us for details ... _ YouTube/ DYNAMI Movement Therapy @dynami_movement

Kettlebell Circuit _ Here’s part of today’s Instagram live workout ... _ 1 One Arm Clean & Press x3 2 Reverse Lunge x3-4-5 _ If you’d like to follow along I will be doing them Saturday mornings at 10am pst. _ #DrRice_KettlebellComplex _ YouTube/ DYNAMI Movement Therapy @dynami_movement

Here is one of the videos we included in this week’s newsletter! _ Other items in today’s newsletter include:... _ 1 A recipe from @paleorunningmomma 2 A podcast from the @timferriss show 3 A YouTube video on managing sprint work 4 A series of foot exercises for athletes _ If you would like to receive our weekly newsletter DM us your email and we will add you to our list _ For more videos from @suzy_points_fitness go visit our YouTube channel and search through her playlist _ YouTube/ DYNAMI Movement Therapy @dynami_movement

If a person believes their back is vulnerable and could be easily injured, they are more likely to avoid usual activities or move too carefully, which limits the potential of recovery. - Dr. Kieran O’Sullivan

Here’s a video we sent out in our weekly newsletter last week. _ In this video Suzy takes us through some neck & upper back mobilizations to prevent or reduce tension or stiffness.... _ Daily activity, quality sleep and stress management are all things that can help improve certain types of neck / upper back pain. _ Follow along with her or save this video and to watch next time you’re experiencing upper back or neck tension. _ You can also checkout the full movement & mobility series she has on our YouTube channel. _ @suzy_points_fitness @suzy_points_fitness @suzy_points_fitness _ YouTube/ DYNAMI Movement Therapy @dynami_movement

Another great video from @suzy_points_fitness that you can follow from home _ Checkout more videos from her on our YouTube channel and give her a follow. ... _ YouTube/ DYNAMI Movement Therapy _ #DynamiMovement

A great way to build conditioning & cardio from home is to incorporate kettlebell ballistic exercises _ Kettlebell ballistics include the swing, the snatch and kettlebell clean. Here’s a few tips to help you with learning the one arm clean.... _ #DrRice_KettlebellComplex _ YouTube/ DYNAMI Movement Therapy _ @dynami_movement

Two Yoga Block Exercises To Build A Strong Core _ Building a strong midsection requires more than doing sit-ups or crunches. ... _ To create a solid foundation for weightlifting , sports , activity , or just overall back health it’s important to implement some of these strategies: _ 1 Build Endurance: Some research suggests that those with low endurance of certain back and abdominal muscles may contribute to chronic lower back pain. Prolonged sitting, standing and even walking requires high amounts of muscle endurance. _ Exercises such as planks, side planks, suitcase carries and even crawling can help increase core endurance. _ 2 360 Degrees: Think of the abdominal wall as a canister or cylinder that supports the spine. We should aim to perform exercises that target all areas of that cylinder rather than an isolated region. _ Whereas sit-ups may only address the front compartment of the abdominal wall, deadlifts or a lateral sled drag would require an abdominal brace which most likely targets the midsection as a whole. _ 3 Anti-Rotation: While rotational movements are important, many individuals lack anti-rotation exercises in their training. An anti-rotational movement aims to increase one ability to resist a rotational force. _ Examples of this style of training would be the pallof press or one arm kettlebell swing. _ 4 Rolling, Crawling & Obliques: Certain muscle groups have fibers that run diagonally up or down along the abdominal wall. These diagonal patterns may help with movements that connect the lower limb to the opposite upper limb in an X pattern. _ Movements such as throwing a baseball or a kick in martial arts involve the opposite upper and lower limb moving closer. In my opinion, performing exercises that replicate that can enhance athletic performance and possibly overall movement quality. _ Exercises that could help with this concept would be diagonal cable chops / lifts, paddle boarding, Turkish getups, or simply rolling from supine to prone. _ YouTube/ DYNAMI Movement Therapy @dynami_movement

I came across this video I shared in 2016 of some drills to improve flexibility of the shoulder capsule. _ I still find them to be great drills for patients to use at home as part of an active care program.... _ #DrRice_Shoulder _ YouTube/ DYNAMI Movement Therapy @dynami_movement

Big shoutout to @callieandrapfaff _ Callie qualified for the Boston marathon which was scheduled for Monday April 20th, but due to the pandemic was cancelled and moved to September.... _ Rather than giving up on her training or letting her hard work go to waste she stayed focused on the goal and ran the entire 26.2 miles by herself yesterday! _ A great example of fortitude, grit and the #AntiFragile mindset Much respect. _ #ProjectBadass

Follow along with this 7 minute mobility flow lead by @suzy_points_fitness _ #DynamiMovement

Dynamic Warmup _ Here’s a quick and easy way to gently mobilize the the hips and upper back to prep them for exercises such as squats & lunges.... _ Follow them up with 2 sets of bodyweight squats and walking lunges. _ #DrRice_MovePrep _ YouTube/ DYNAMI Movement Therapy @dynami_movement

21 Examples For Runners To Do At Home _ Strength training can help improve running performance as well as reduce or mitigate training injuries.... _ I’ve noticed a great deal of people in my neighborhood taking up running due to the current situation. Although I think that running is an important movement or skill for humans to practice, quickly jumping into something without appropriately preparing the body can result in injuries. _ To help you stay active while at home and to assist any runners in developing some ideas to help improve performance while reducing injuries, I’ve put together this short video of 21 exercises. _ A longer version of this video is available on YouTube. You can select the playlist RUNNING EXERCISES to find it. _ YouTube/ DYNAMI Movement Therapy @dynami_movement Mayer Hawthorne - Someone Like You

Kettlebell Squat Variations _ Many of the people I’ve been working with remotely have limited exercise equipment at home.... _ If you happen to have a single kettlebell or dumbbell at home but it’s not quite heavy enough for you, here are some variations to make the squat more challenging and effective. _ 1 Goblet Squat 2 Slower Tempo 3 Single Bell Front Squat 4 1.5 Goblet Squat 5 Jump Squat _ #DrRice_KettlebellComplex _ YouTube/ DYNAMI Movement Therapy

Here’s a drill you can do from home to help improve flexibility in upper back. _ You can checkout more similar movements and drills on our YouTube under the playlist Restorative Sitting Postures.... _ YouTube/ DYNAMI Movement Therapy @dynami_movement

Here’s a yoga series lead by @suzy_points_fitness that you can follow from home. _ We have several more on our YouTube channel that you can checkout and use as your morning movement routine.... _ Hope you all are safe and doing well. _ YouTube/ DYNAMI Movement Therapy

Alternating Water Jug Curls _ @clendeninguy reminding us all that even without a gym you can still get terrifyingly jacked at home ... _ Other possible objects you can curl to keep your arm gains include... _ 1 Soup cans 2 Resistance bands 3 Laundry bag 4 Your dog 5 Box of wine 6 Duffel bag filled with books _ Get creative! Tag us if you have any other examples of arm exercises to do at home _ @dynami_movement

Couch Stretch 2.0 _ A great way to mobilize the anterior thigh, hip flexors and thoracic spine.... _ I personally find this be helpful after squats or anything with repetitive or long durations of hip flexion. #DrRice_Hips _ YouTube/ DYNAMI Movement Therapy

Hi everyone! _ Just wanted to update you all with a few bits of information.... _ In order to help and assist anyone who is currently housebound we are offering online & virtual services. Daily movement and physical activity is important for a strong immune system so we encourage everyone to please take part in some form of activity. _ 1 Virtual consultations & appointments: For anyone dealing with an injury that would like our help and guidance we offer consultations and teletherapy sessions where we provide thorough and individualized treatment plans for you to follow. This can be done over the phone, facetime, or zoom. I'd recommend zoom because it allows us to teach and review proper technique and execution of the exercises covered. _ 2 Home workout & training program design: For those looking to stay active and fit while not having access to a gym, we can create customized training plans specific to what equipment you have as well as your training goals. This typically includes a 30 minute phone conversation to gather all necessary information and then a 4-6 week training program that I send via email. _ 3 Daily mobility / rehab routine for specific injuries: These are 5-10 minute stretching and mobility sequences we put together for specific injuries, conditions or regions of the body. These videos are part of our private video section on YouTube that is only accessible to those with a members password. _ Feel free to call, text, email or DM us if you're interested in any of the above services. _ Thank you and be safe! @dynami_movement

Here are a series of movements that work as a dynamic way of stretching or mobilizing the hip, shoulders and thoracic spine. _ YouTube/... DYNAMI Movement Therapy See more

The Partial Getup _ The Get-Up is a very efficient movement that can improve strength, flexibility and body awareness.... _ I recommend pausing in each position and pay close attention to your alignment and leverage. _ Always ask yourself would I feel comfortable or stable in this position with a 100lb bell? _ Aim for excellent technique and execution over the amount of weight you can do. Quality over quantity. _ @dynami_movement

Knee Arthritis Myths & Facts _ Degree of arthritis on a scan predicts your pain and disability levels. Scans are poorly related to pain and disability.... _ Rest is helpful. Rest and avoidance makes pain worse. _ Only surgery will fix it. 20% of people do not get any pain relief from knee joint replacement. _ Exercise is dangerous. Graded exercise is safe and helps. _ Pain = damage. Pain does not = damage _ @dynami_movement

The Kettlebell Armbar _ A great exercise to improve stability and control of the shoulder complex.... _ I use this exercise with patients for both rehab purposes and strength building. _ Tag someone who may benefit from this exercise _ #DrRice_Shoulder @dynami_movement

Don’t be afraid to fail or look like a fool. These are necessary milestones on your way to the top. - Louie Simmons _ #DynamiMovement

Running shoes are less important than load management and biomechanics. _ A common underlying cause in many running related injuries that I see is load management.... _ In majority of these cases modifying their training schedule / program along with the addition of one or two strength building exercises solves the problem. _ Other important factors that can contribute to running related injuries are reduced sleep, inadequate recovery between training sessions and rapid increases in volume, duration, or intensity. _ Also, in 0.0% of the time the solution is foam rolling the injured area. _ #TrainSmarterAndHarder

Excellent demonstration of the getup during our kettlebell class this Sunday at @hawtyoga _ To build a Superman or Superwoman, slow movements and quick lifts are required. The getup is the ultimate slow lift; the swing is the ultimate quick lift. The yin and the yang.... _ Register for classes through the MINDBODY app or DM us for details _ @dynami_movement

10 MYTHS ABOUT BACK PAIN Myth 1: LBP is usually a serious medical condition. Fact 1: LBP is not a serious life-threatening medical condition.... _ Myth 2: LBP will become persistent and deteriorate in later life. Fact 2: Most episodes of LBP improve and LBP does not get worse as we age. _ Myth 3: Persistent LBP is always related to tissue damage. Fact 3: A negative mindset, fear-avoidance behaviour, negative recovery expectations, and poor pain coping behaviours are more strongly associated with persistent pain than is tissue damage. _ Myth 4: Scans are always needed to detect the cause of LBP. Fact 4: Scans do not determine prognosis of the current episode of LBP, the likelihood of future LBP disability, and do not improve LBP clinical outcomes. _ Myth 5: Pain related to exercise and movement is always a warning that harm is being done to the spine and a signal to stop or modify activity. Fact 5: Graduated exercise and movement in all directions is safe and healthy for the spine. _ Myth 6: LBP is caused by poor posture when sitting, standing and lifting. Fact 6: Spine posture during sitting, standing and lifting does not predict LBP or its persistence. _ Myth 7: LBP is caused by weak 'core' muscles and and having a strong core protects against future LBP. Fact 7: A weak core does not cause LBP, and some people with LBP tend to overtense their ‘core’ muscles. While it is good to keep the trunk muscles strong, it is also helpful to relax them when they aren’t needed. _ Myth 8: Repeated spinal loading results in ‘wear and tear’ and tissue damage. Fact 8: Spine movement and loading is safe and builds structural resilience when it is graded. _ Myth 9: Pain flare-ups are a sign of tissue damage and require rest. Fact 9: Pain flare-ups are more related to changes in activity, stress and mood rather than structural damage. _ Myth 10: Treatments such as strong medications, injections and surgery are effective, and necessary, to treat LBP. Fact 10: Effective care for LBP is relatively cheap and safe. This includes: education that is patient-centred and fosters a positive mindset, and coaching people to optimise their physical and mental health (such as engaging in physical activity and exercise, social activities, healthy sleep habits and body weight, and remaining in employment).

Do you want me to manage you or do you want me to lead you? _ Just finished reading ‘The One Thing’ and really connected with this quote in so many ways. Gary Keller is using it to describe the mindset of a CEO or business owner as a leader / coach rather than just a manager of employees.... _ Although I really appreciate and agree with the quote used in that context it also resonated with how I view our approach to treating patients. _ I try to educate and empower every patient we see so that we’re not simply managing someone’s painful condition but rather providing them with the tools and knowledge to help themselves. _ #DynamiMovement

Obstacle Course Race Prep _ Single Leg Reverse Lunge To Knee Drive _... The primary goal of this movement is to improve balance, strength and control of the lower extremity _ In some cases, lack of strength or control can result in aberrant motion at the pelvis and knee joint which could lead to pain. This drills may help reduce such things. _ Move slow and controlled, focus on excellent technique and keep the reps low. Shoot for 4 total sets of 3-8 reps per side. _ I currently have a team setup for a @spartan race on April 11th in San Diego and will be leading weekly training sessions for everyone who is a part of the team. If you're interested in joining our team or would like any information please feel free to DM me. Hope you find this information helpful _ #DrRice_OCR @dynami_movement

1 THERE IS NO SINGLE 'CORRECT' POSTURE. Despite common postural beliefs, there is no strong evidence that one optimal posture exists or that avoiding 'incorrect' postures will prevent back pain. _ 2 DIFFERENCES IN POSTURES ARE A FACT OF LIFE. There are natural variations in spinal curvatures and there is no single spinal curvature strongly associated with pain. Pain should not be attributed to relatively 'normal' variations.... _ 3 POSTURE REFLECTS BELIEFS & MOOD. Posture can offer insights into a persons emotions, thoughts and body image. Some postures are adopted as a protective strategy and may reflect concerns regarding body vulnerability. Understanding the reasons behind preferred postures can be useful. _ 4 IT IS SAFE TO ADOPT MORE COMFORTABLE POSTURES. Comfortable postures vary between individuals. Exploring different postures, including those frequently avoided, and changing habitual postures may provide symptomatic relief. _ 5 THE SPINE IS ROBUST AND CAN BE TRUSTED. The spine is a robust, adaptable structure, capable of safely moving and loading in a variety of postures. Common warnings to protect the spine are not evidence-informed and can lead to fear. _ 6 SITTING IS NOT DANGEROUS. Sitting down for more than 30 minutes in one position is NOT dangerous. However, moving and changing positions can be helpful, and being physically active is important for your health. _ 7 ONE SIZE DOES NOT FIT ALL. Postural and movement screening does not prevent pain in the workplace. Preferred lifting styles are influenced by the naturally varying spinal curvatures and advice to adopt a specific posture or to brace the core is not evidence-based. _ The above information is taken from a research paper on posture & pain published by the Journal of Orthopaedic & Sports Performance Therapy.

Obstacle Course Race Prep _ Week 1: Episode 2 Single Leg Reverse Lunge To Knee Drive ... _ The primary goal of this movement is to improve balance, strength and control of the lower extremity _ In some cases, lack of strength or control can result in aberrant motion at the pelvis and knee joint which could lead to pain. This drills may help reduce such things. _ Move slow and controlled, focus on excellent technique and keep the reps low. Shoot for 4 total sets of 3-8 reps per side. _ I currently have a team setup for a @spartan race on April 11th in San Diego and will be leading weekly training sessions for everyone who is a part of the team. If you're interested in joining our team or would like any information please feel free to DM me. Hope you find this information helpful _ #DrRice_OCR @dynami_movement

The Kettlebell Swing & ACL Rehabilitation _ In a 2014 study researchers looked at which exercises were most effective at targeting the Semitendinosus muscle (a hamstring muscle) in female athletes who had undergone ACL reconstruction.... _ The most commonly used graft in ACL-reconstructions is harvested from the semitendinosus muscle (ST) which causes atrophy and reduced muscle strength in the hamstrings. As the ST serves as an important ACL agonist, exercises that cause high levels of ST muscle activity after ACL-reconstruction, is of great interest to prevent re-rupture of the ACL. _ The exercise evaluation showed a significantly higher peak Semitendinosus EMG activity during Kettlebell swings than Nordic hamstring curls. The findings of the research study suggest that kettlebell swings could be introduced in rehabilitation when aiming at enhanced ability to recruit ST during forceful movements (not in the early stages of rehab though). _ Just another one of the many benefits of the Kettlebell swing! _ FYI, if you’re interested in learning or fine tuning this movement I’ll be teaching it this Sunday during the 9am class at @hawtyoga DM me or HAWT for details on joining the class. _ @dynami_movement @hawtyoga

Being strong enough to perform activities of daily living will dictate your quality of life. _ Standing up from a chair, carrying in your groceries, walking around. Not being strong enough to perform these movements means losing your independence.... _ Gradually losing the ability to perform these movements unassisted as you age is not a fact of life you have to accept, you can do something about it. _ You can get stronger to preserve the quality of your life, maintain your independence and do the things that you enjoy. _ Great one from @startingstrength _ @dynami_movement #AntiFragile

The Reverse Ab Crunch _ The reverse ab crunch is a great way to build a strong core / midsection which is necessary for a variety of strength exercises. ... _ 1 Using a yoga block or pair of shoes press both knees together to engage inner thigh and pelvic muscles. _ 2 Lock the ribs down by performing a abdominal crunch or contraction. _ 3 Make two fists to help create more tension throughout your body. _ 4 Slowly lower yourself down to the floor and then return to top position. _ When first beginning with this you can modify how far you lower yourself back. Maybe start by only lowering yourself back 1-2 and then keep practicing until you can reach the floor. _ @dynami_movement YouTube/ DYNAMI Movement Therapy

Assisted One Arm Push-up _ Here’s one example of how to work toward achieving the one arm push-up. ... _ By placing the non-working hand on a medicine ball or a furniture slider you can practice building strength for the one arm push-up while still using the free hand for assistance. _ I recommend keeping the reps below five and avoiding training to failure. Remember to use full body tension by contracting the midsection and glutes. _ For more examples checkout our YouTube channel and search the playlist for Push Exercises. _ #DrRice_Top5 @dynami_movement @strongfirst @dr.matt.rice

Lower Back Pain In Occupations That Require Prolonged Standing Occupational standing is associated with low back pain. A 2013 study examined the endurance / fatigability of 4 different trunk and hip muscles in symptomatic and asymptotic individuals. The group with chronic low back pain showed less endurance and higher fatigability during standing than the asymptotic control group. ... Therefore individuals who have jobs that involve standing should include exercises that improve the endurance in the trunk and glute muscles. Here’s one example of an exercise that I use in clinical practice to build better endurance in the trunk and glutes _ @dynami_movement

You will never always be motivated. You must learn to be disciplined. _ What are some of the books that have inspired you or helped keep you disciplined and motivated? _... Some of my personal favorites are: _ 1 Can’t Hurt Me 2 The Obstacle Is The Way 3 Extreme Ownership 4 Grit 5 AntiFragile _ #DynamiMovement

KETTLEBELL & BODYWEIGHT CLASS!!! _ If you’re interested in learning or perfecting your Kettlebell technique then this class is for you! _... Tomorrow morning at 8:30am we will be testing out a FREE class at @hawtyoga located at the new @2nd_pch center. _ Please bring a yoga mat, a towel and water Tag a friend who might be interested _ @hawtyoga @dynami_movement

The body need not be destroyed for the workout to be effective. _ Great one from @westsidebarbellofficial

#Repost @thebarefootpodiatrist POWER UP YOUR FLEXOR HALLUCIS LONGUS (FHL) After recently tweaking a muscle in my lower back, I found I lost a lot of power to my big toe . So guess what I have been spending a lot of time working on the past week?... The FHL is a powerful and important muscle in the foot especially throughout gait. The FHL Flexes the big toe and stabilises the first metatarsal head which helps keeps the big toe connected to the ground during toe-off and when up on tip toes. This muscle also helps to eccentrically control pronation, as well as being an important muscle for midfoot stability by aiding supination of the subtalar joint. Try the exercise in the video either with or without a light resistance band to begin activating and strengthening the connection to this amazing muscle. See more

Don’t treat the imaging. That’s becoming increasingly clear across so many musculoskeletal conditions at the moment. _ Imaging leads you astray most of the time. Treat the person in front of you. Treat what they’re missing. _... The imaging has absolutely no place in diagnosis, no place in prognosis and it’s not an outcome measure. It’s not going to get better with treatment. _ Professor Jill Cook (Physiotherapist, tendon clinician-scientist)

The Kettlebell Swing: Questions & Answers _ This past Sunday I had the fortunate opportunity to teach a group of people the Kettlebell swing. ... _ We had a few students in attendance that were not totally familiar with some of the details and nuances of the movement. _ To watch a video of me breaking down this exercise and answering some of the common questions I received, pleas click the link in our bio _ Shoutout to @hawtyoga for the invitation to teach as well as everyone who attended _ @dynami_movement @hawtyoga @djrperformance @michaelo_fficial

The Kettlebell Swing _ Described as a fat burning athlete builder the Kettlebell swing is one of my favorite exercises. Although the swing may seem pretty simple and straight forward, I can assure you that it is far more complicated than most are aware.... _ I’ll be teaching a FREE Kettlebell & bodyweight class tomorrow morning @ 8:30am in front of @hawtyoga located in the @2nd_pch center. _ We will start with learning and practicing the fundamentals of the Kettlebell swing and then move on to a workout _ Please bring a yoga mat, a towel and water. Hope to see you there! _ @dynami_movement @justcidney

Calf Strength & Endurance _ Here’s two exercises that can build a stronger and more resilient ankle / foot complex _... 1 Standing Calf Raises: Begin using only bodyweight and then eventually progress to adding load. Try performing them without holding on to anything to improve balance. I’d also recommend performing without shoes to better target the toe flexors and plantar muscles of the foot. _ 2 Toe Walks: Start this great drill using only bodyweight and eventually add weight to enhance your capacity. Also best if performed without shoes. _ In my clinical experience I have found that individuals with chronic calf, ankle, plantar fascia issues typically lack strength, endurance or both in the muscles of the lower leg. _ Many times athletes experiencing this will result to more stretching and mobility work when what actually needs to be addressed is the reduced strength. _ Add these two exercises into your training or into your clients training and let me know if it helps _ @dynami_movement #DynamiMovement #DrRice_FootAndAnkle

GROIN STRAIN PREVENTION _ If you’re an athlete or an active individual you should be including this exercise into your training. Here’s why... ... _ In a 2018 study with 34 soccer players researchers found that when the team included this exercise into their warmup and training groin injuries were reduced by 41%! _ Here’s some other helpful facts regarding groin strains and injuries: 1 Majority of them occur from a quick reaction or movement, changing directions or kicking movements. _ 2 Decreased adductor strength and a previous groin injury are the biggest risk factors. _ 3 Range of motion has little to no correlation, current evidence to suggest ROM plays a role is weak here and conflicting. _ 4 No association between bone morphology on X-ray and groin injury. This means that having a cam or pincer deformity did not predict if the athlete would have a groin injury during play. _ The takeaway as usual, movement and increased strength seems to be a helpful tool to reduce chances of injury. #AntiFragile YouTube/ DYNAMI Movement Therapy @dynami_movement

Rotational Landmine Press _ Try this exercise out to develop upper body strength and power. ... _ Begin in a more relaxed position and then quickly rotate while pressing the bar away from your body. The rear foot should pivot while the rear hip rotates and generates the power. _ Part of the intention behind this movement is to teach linkage, where you’re transferring energy from the lower body to the torso and eventually out through the upper limb. _ Tag someone who could benefit from this exercise _ YouTube/ DYNAMI Movement Therapy @dynami_movement

After demonstrating that 30 minutes of brisk exercise three times a week is just as effective as drug therapy in relieving the symptoms of major depression in the short term, medical center researchers have now shown that continued exercise greatly reduces the chances of the depression returning. _ We found that there was an inverse relationship between exercise and the risk of relapsing - the more one exercised, the less likely one would see their depressive symptoms return.... - Duke psychologist James Blumenthal _ Click the link in our bio to read the article! _ #TakeAWalk

THE ACHILLES TENDON & RUNNING _ Discomfort in the achilles tendon or calf area is a common thing I see in practice. Often times a patient will describe the discomfort began shortly after they added running back into their activities. Here are a couple things to be aware of that may help with your training. _... First off, the achilles tendon, just like muscle can atrophy or become de-conditioned. If you haven't run for awhile or you've been sedentary then chances are the tissue is simply not ready for that amount of training load. If that is the case, I'd recommend beginning with building strength first through standing and seated calf raises. _ If you already strength train and have been doing standing and seated calf raises then I would recommend adding jumping, bounding or polymetric exercises into your training next. It is possible to have a strong calf muscle and still have discomfort after running due to the difference in the nature of the two movements. While heavy, slow resistance training is useful it doesn't fully prepare the tendon / tissues for the ballistic forces experienced in running. _ If you're a runner or you'd like to be able to run, I would advise to add exercises like seated and standing calf raises along with bounding type exercises into your training. _ This video is series of calf strengthening exercises beginning with seated calf raises and progressing to standing single leg calf raises. _ YouTube/ DYNAMI Movement Therapy Athlete: @alibayyer

ONE ARM FLOOR PRESS _ Here’s an excellent one arm push option to include into your next training session. ... _ Check out our YouTube channel and search the playlist titled Push Exercises for more like this. _ YouTube/ DYNAMI Movement Therapy @dynami_movement #DynamiMovement

If you treat an individual as he is, he will stay as he is, but if you treat him as if he were what he ought to be and could be, he will become what he ought to be and could be. _ #DynamiMovemet

Outstanding demonstration of the one arm military press by @jeka021 _ Entertaining commentary as usual from coach @john_4qfit from @4thquarterfit ... _ Keep up the great work! #StudentOfStrength _ YOUTUBE/ DYNAMI Movement Therapy @dynami_movement #DynamiMovement

Banded Lateral Slider Lunge _ Here’s a lateral lunge variation that I’ve used to rehab painful conditions of the knee and hip region. _... The full video is available on our YouTube channel. Also, I’ve recently added another category for unilateral or single leg exercises such as this one. _ For more examples you can visit DYNAMI Movement Therapy on YouTube and search the playlist Single Leg Exercises. _ Any questions or comments please feel free to DM us _ @dynami_movement #DynamiMovement

"At the end of the day, at the end of the week, at the end of my life, I want to be able to say that I contributed more than I criticized." - @brenebrown

#Repost @bretcontreras1 * Half-Kneeling Cable Rotary Press * This might just be my favorite core exercise. You’ll mainly feel it working the obliques, but you’ll also feel it in the glute of the rear leg. It looks athletic and feels badass.... Make sure you’re kneeling on some cushion to protect the knee. I’m using a Cook bar here but you can also use a rope handle. You can also use a TRX rip trainer for the banded version. Make sure you rotate mostly in the thoracic spine and squeeze the back glute for added stability. You can alter the vertical angle of the cable, your body position relative to the cable column, and the kneeling leg to hit different vectors and provide novel training stimuli. This is my favorite set up and I have gotten very strong at them over the years. I believe these transfer to rotational power in sports. #gluteguy #glutelab

STRENGTH & POWER (CHEST EXERCISES) _ Here are a series of exercise progressions geared toward developing strength and explosiveness of the chest and arm muscles. Plyometrics are very useful in developing speed and power but it is important to first ensure you have a good strong base to support those movements. For this reason I prefer to have my patients and students learn proper pushup technique and then build build power on top of that.... _ These exercise progressions can be beneficial for the general public but more specifically anyone involved in martial arts or boxing. This was a series I put together for anyone looking to build upper body strength and striking power. _ 1 The Elevated Pushup - This is a great exercise for anyone to practice at the gym or at home. I have many of my patents perform these on their kitchen counter throughout the day or as part of a workout. _ 2 Two Up, One Down Pushup - This is a great drill to target each arm independently in order to reduce right and left strength asymmetries. Also if you are looking to perform a one arm pushup, this is a great exercise to help get you to that goal. _ 3 Plyo Pushup (single rep) - This exercise is to develop explosiveness and power in the chest and arms. For single reps you should also focus on not only generating force but also to quickly relax followed by control and stabilization once your hands make contact with surface again. _ 4 Plyo Pushup (repeated reps) - Once you own the plyometric pushup for single reps try to progress to performing multiple reps in a row. I recommend keeping the reps somewhat low to ensure perfect technique is used. I would not advise performing these to fatigue or exhaustion. _ 5 Medball Two Arm Chest Pass - Just like the plyometric pushup single rep try to quickly produce force by throwing the medicine ball from your chest. Think of it as an explosive push. Use an exhalation or a "hiss" sound when performing. _ 6 Medball One Arm Chest Pass - This exercise is now focused on generating power with a single arm which carries over nightly to striking and boxing. _ YouTube/ DYNAMI Movement Therapy

PHYSIOBALL CORE SERIES _ Here’s 3 advanced core exercises that can help strengthen your midsection. ... _ These abdominal exercises can often be useful for individuals who want to improve core strength yet have difficulty with tolerating spinal flexion. _ I often use isometric holds such as planks, side planks, and hollow holds when working with a patient with an acute disc injury. These exercises are advanced progressions for those isometric holds. _ 1 Plank Saw 2 Stir The Pot 3 Knee Taps _ Credit: @backfitpro _ YouTube/ DYNAMI Movement Therapy @dynami_movement #DynamiMovement

Good luck to all of our patients and everyone doing the @longbeachmarathon tomorrow! _ #LongBeachMarathon

Knee Pain & Reverse Nordic Curls _ Here’s a great drill that may help with anterior knee pain depending on the cause.... _ The primary focus of this is to slowly and gradually load the patellar tendon and quads to prepare them for squat and lunge movements. _ 1 Band Assisted 2 Partial Reps 3 Full Range Reps _ YouTube/ DYNAMI Movement Therapy @dynami_movement #DynamiMovement

15 Sleep Hygiene Tips To Help Optimize Recovery _ SCREENS: Avoid blue light emitted from screens at least 2h before bed. Blue light suppresses melatonin production that is needed to induce sleep. ... _ WAKE UP: Get bright natural light (sun) upon awakening. _ ALARM: Don't hit the snooze button. It does not improve sleep quality. _ SIMULATED SUNRISE: If you have difficulty waking up, some suggest a dawn-simulator alarm clock. _ TWILIGHT: If you must use your computer at night, consider installing a color-adjusting and blue light reducing software or wear blue-light blocking glasses. _ ZEN: Meditation may be helpful. Brainwave entrainment is considered experimental. _ DINNER: High glycemic index foods at night may improve sleep, as well as high protein including tryptophan. High fat intake at night may disrupt sleep. Inadequate total caloric intake during the day may impair sleep at night. _ MAGNESIUM: Topical magnesium (salt bath, topical mineral oil) or oral magnesium may help if you are deficient. _ MELATONIN: Melatonin naturally occurring in foods (tart cherry juice, rasberries, goji berries, walnuts, almonds, tomatoes) may potentially improve sleep, but avoid artificial melatonin supplements. _ TV: Don't fall asleep to the TV. Sleep studies show you frequently wake up during the night and have poor sleep quality. _ HERBAL SUPPLEMENTS: Herbal supplements are largely unknown with potential serious side effects, and may be on USADA-prohibited lists or result in positive banned substance tests for athletes. _ HYDRATION: Consider reducing your fluid intake before bed so you don't get up to go to the bathroom (only if you maintain enough hydration during the day). _ FRESH: Cooling your body temperature may improve sleep. Some suggest keeping room between 18-20 degrees C; however, keep hands and feet warm (sock and gloves during winter months). _ MATTRESS: Check your mattress - it may be too old (mattresses typically last a maximum of 9-10 years) and may have allergens. _ MENTAL: Recovery from exercise should not only focus on muscle recovery. Reducing mental fatigue is just as important for healthy sleep. Reduce

Prone Shoulder Series _ Here’s three exercises you can do using a single dumbbell or small weight to promote healthy shoulders. ... _ 1 Reverse Flye: This one mainly involves the arm moving away from midline as in a horizontally abducted position. Similar to the Band Pullaparts exercise, although performing one arm requires a bit more stability and core control. _ 2 Shoulder Y-Flyes: This one involves mainly shoulder flexion and can target important muscles of the rotator cuff & scapula / shoulder complex. _ 3 Prone Snow Angels: This one involves extension of the shoulder, external rotation and then bringing the arm overhead while staying in the lateral plane of motion. _ All three exercises can be done with just the weight of your arm at first and then progress to weighted versions. _ Check out more examples one our YouTube channel _ YouTube DYNAMI Movement Therapy @dynami_movement #DynamiMovement